Mountain Climbers

Intermediate Level of Difficulty

The mountain climber is a dynamic warm-up exercise that opens up the hips and hits the hamstrings and glutes. It's a great exercise to do before lower body exercises like lunges, squats or the deadlift.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Exercise Instructions

mountain climbers - step 1

Step 1

Start in a modified push-up position with your hands under your shoulders and one foot up and parallel with your hands.

mountain climbers - step 2

Step 2

Jump up and switch your legs over so the opposite leg is on the other side of your hands. Make sure to land on your heel on your front leg and keep your knee tracking out over your toes.

mountain climbers - step 3

Step 3

Repeat back and forth between sides for the recommended number of repetitions.